EAT WELL ON A BUDGET: 5 AFFORDABLE PROTEINS TO INCLUDE EVERY DAY

Eating a balanced diet has never been more essential... or more expensive. Yet, some quality proteins remain accessible, effective, and easy to prepare. And the good news is: plant-based proteins are just as good as animal-based proteins. They're just as effective... and much kinder to the planet and its inhabitants.

Why protein is essential

Proteins are our body's silent superheroes. They help build and repair tissues, whether it's your muscles, skin, or even your hair. They're also involved in many vital processes, such as immunity and hormone regulation.

In other words, they're not just for show. They keep you fit and satisfied. And the best part: you don't have to empty your wallet to get enough of them. Especially if you open the door to plant-based alternatives, which deserve your full attention.

1. Lentils: Proteins that have it in the jar

Lentils are living proof that you can eat well for next to nothing. Rich in protein (nearly 19g per 200g cooked), they're also full of fiber, iron, magnesium, and antioxidants. Nothing less.

In addition to being filling and easy to digest, they pair very well with cereals (rice, bulgur, semolina, etc.), which provides a complete protein intake. World cuisines have been showcasing them for centuries: Indian dhal, rustic soup, Mediterranean salad... It's beautiful, it's delicious!

2. Tofu: the chameleon of plant proteins

Tofu doesn't always get the best reputation, but that's often because it's been poorly cooked. When prepared properly, it's as tasty as it is useful. It provides between 12 and 15g of protein per 100g, while being rich in calcium and iron.

Its neutral texture is a real asset: it absorbs flavors like a sponge. You can marinate it, grill it, blend it, roast it, or even sweeten it to make a protein-packed dessert. In short, it adapts to all tastes. And unlike a prime rib, it won't break your budget or your ethics.

3. Quinoa: the little seed that thinks big

Quinoa is a bit of a rock star among grains (even if it isn't one). Gluten-free, packed with fiber, iron, and, above all, rich in complete protein, it ticks all the boxes. A 200g serving provides approximately 8 to 10g of protein.

Easy to cook and quick to season, quinoa can be used in mixed salads, hot dishes, pancakes, and sweet dishes. Bonus: it allows you to vary your pleasures while limiting your meat consumption, without compromising on satiety or nutritional balance.

4. Chickpeas: small but mighty

A star of vegetarian dishes, chickpeas are world champions when it comes to quality, price, and nutrient ratio. In salads, hummus, curries, or pancakes, they provide 9g of protein per 100g cooked.

And because they're also a source of complex carbohydrates, fiber, vitamins, and minerals, they're good for both body and mind. For a balanced, affordable meal, pair them with rice, roasted vegetables, and a drizzle of olive oil. A true comfort food that's cruelty-free and easy on the wallet.

5. Enriched plant-based yogurts: protein-rich treats

If you're a yogurt fan but want to avoid dairy, consider protein-enriched plant-based alternatives (especially soy). Plain soy yogurt can contain up to 6g of protein, with added calcium and probiotics.

They're perfect as a snack, dessert, or to accompany a bowl of fruit and seeds. For a truly budget-friendly option, you can even make them at home. A simple, easy-to-digest tip that's in line with your values.

How to enrich your dishes without emptying your fridge

Want to add a little protein boost without disrupting everything? Here are some easy tips to fit into your daily routine:

• Add hemp or pumpkin seeds to your salads
• Replace some of the flour with chickpea flour in your pancake or quiche batters
• Slip crumbled tofu or tempeh into your Bolognese sauces or tacos
• Prepare homemade legume-based spreads (hummus, lentil rillettes)
• Sprinkle nutritional yeast (rich in protein and vitamin B12) over your gratins or pasta

Eating quality protein isn't just for those who frequent the premium sections of organic stores or luxury butcher shops. By focusing on plant-based alternatives, you're nourishing your body with complete, accessible, and completely planet-friendly proteins. And no, you're not missing out on anything. Not energy, not flavor, not self-kindness. Because, at the end of the day, eating well is also about respecting yourself—and that starts on your plate.

2025-06-17T13:38:14Z